Is your heart healthy? Here’s how to improve heart health at work

Heart risk is getting younger

New workplace health data reveals that 6 in 10 employees under 25 already show early risk patterns. Long hours, skipped meals, lack of exercise, and chronic stress are slowly taking a toll on the youngest generation of India’s workforce making heart health a critical focus area for HR and wellness leaders.

To understand the growing concern, let’s start with the science behind heart health and what your lipid profile really says about it.

What is heart health?

Heart health refers to how efficiently your heart pumps blood and how well your arteries and veins support this process. A healthy heart ensures proper circulation, delivering oxygen and nutrients throughout the body while keeping cholesterol and blood pressure levels in check.

Your overall heart health depends on key factors such as:

• Cholesterol balance: Maintaining high HDL (good) and low LDL (bad) cholesterol levels.
  
• Triglycerides: Keeping fat levels in control to prevent artery blockages.
  
• Blood pressure: Managing pressure levels to reduce strain on the heart.
  
• Stress management: Chronic stress elevates blood pressure and disrupts cholesterol metabolism.

Together, these determine how healthy or at risk your heart is. One of the best ways to check your heart health is through a complete lipid profile test.

What is a lipid profile?

A lipid profile is a simple blood test that measures the fats (lipids) in your blood. It helps evaluate your heart disease risk and gives a clear snapshot of your cardiovascular health.

It includes five major components:

• Total cholesterol: The overall amount of cholesterol in your blood.
  
• HDL (High-density lipoprotein): The “good” cholesterol that clears fats from your arteries.
  
• LDL (Low-density lipoprotein): The “bad” cholesterol that can build plaque in arteries.
  
• Non-HDL cholesterol: The combined measure of all harmful cholesterol types.
  
• Triglycerides: The main form of fat from food; high levels raise heart disease risk.

Each of these plays a different role in determining your heart health and helps doctors assess if you need lifestyle or dietary changes to protect your heart.

In simple terms:
High HDL = heart protection.
High LDL or triglycerides = higher heart risk.

When HDL levels drop and LDL rises, the heart’s protective mechanism weakens even in young employees.

What workplace health reports reveal?

Recent employee health data paints a concerning picture:

• For employees under 25: 68% of men and 63% of women already have low HDL, indicating reduced heart protection.
  
• 45% of men and 32% of women show high LDL, while 31% of men have high Non-HDL.
  
• By mid-30s, both genders show high LDL + low HDL + elevated triglycerides — early signs of metabolic syndrome.
  
• Women over 40 see a surge in Total Cholesterol (28%) and LDL (55%), likely due to hormonal and lifestyle factors.

Read: Why are heart attacks rising in young adults?

Why are employees at risk?

Several workplace and lifestyle factors contribute to poor heart health:

• Sedentary work life: Spending long hours at your desk with very little movement affects blood flow and heart function.
  
• Irregular meals: Skipping meals, drinking too much coffee, and eating junk or processed food increase bad cholesterol.
  
• Low physical activity: Lack of physical activity weakens the heart and slows metabolism.
  
• Sleep deprivation: Not getting enough rest causes hormonal imbalance and makes the body store more fat.
  
• High stress: Work-related anxiety directly impacts cholesterol and blood pressure levels.

 Did you know? Every extra hour of sitting increases your risk of heart disease by nearly 14%.

How to check heart health?

The best way to assess your heart health is through a heart health check-up that includes:

• Lipid profile test (HDL, LDL, Triglycerides)
• Blood pressure measurement
• ECG (Electrocardiogram)
• Blood sugar levels

HRs can include these in annual employee health check-ups to detect early warning signs before they progress. Regular heart health check-ups play a crucial role in preventing heart diseases in working professionals.

How to check heart health at home?

You can monitor your heart health between check-ups by:

• Measuring your resting heart rate (ideal: 60–80 bpm).
  
• Tracking blood pressure using a digital monitor.
  
• Using fitness apps or smartwatches to measure daily activity and sleep.
  
• Watching for symptoms like fatigue, shortness of breath, or palpitations.
  

How to improve heart health?

Heart health tips for employees

• Move more: Walk during calls, stretch every hour, or take stairs instead of lifts.
  
• Eat smart: Choose low-oil, fiber-rich, and iron-balanced meals; limit fried and processed food.
  
• Stay hydrated: Replace multiple coffee cups with water or green tea.
  
• Sleep well: Ensure 7–8 hours of rest for recovery and hormonal balance.
  
• Stress less: Practice meditation, yoga, or deep breathing to lower cortisol levels.
  

Heart health tips for HR & employers

• Include early heart screenings in corporate wellness programs.
  
• Use gamified health apps to encourage daily 30-minute activity goals.
  
• Offer healthy food options in the cafeteria like low-oil meals, fruits, and whole grains.
  
• Conduct awareness sessions explaining HDL vs LDL and simple lifestyle fixes.
  
• Promote mental  health programs, since chronic stress directly affects cholesterol and heart function.

By investing in preventive health check-ups and education, companies not only safeguard their workforce but also foster a culture of care and longevity.

Make heart health a workplace priority. Explore how Pazcare’s corporate health check-up programs can help your team stay fit, focused, and heart-healthy.